Legend(ary) Co-Q

October 29, 2019

WHEN: 10/23/2019
QIC: Larry Legend/Frozen Peas
PAX: Frozen Peas (YHC), Larry Legend, Carlton, Fresh Prince, Green Egg, Chowdah, Roach, Nucky, Slice and Dice

For the Rana’ 4th Co-Q of the month YHC and Larry Legend teamed up for a full body beatdown. This was LL’s 2nd North Durham Q of the week.

Warmup: SSH, Penalty Burpees, WMH’s, Good Morning, Arm Circles, sssslllloooowww Merkins

Main Event:

Mosey to the Top of the parking lot and partner up. One partner with AMRAP while other travels, then repeat…

Burpees/Sprint down parking lot and back

Merkins/shuffle down lot lines and run back

WWII’s/Bear crawl down run back

Burpee’s/Parking lot lap

With plenty of time left we played a little “Red Light/Green Light” – Round 1 – Plank hold/Mountain climbers- run to top of lot and tuck jump x 10 – Round 2 – Low Squat hold/Squats- run to top butt kicks x 20; Round 3 – Arms out/Shoulder press. With everyone hurting we moved on to Mary.

Mary: LBC’s, Freddie Mercury, Superman ROF, Rocketman ROF

COT: Prayers for safe travel, YHC took us out